TDEE Calculator
Calculate Total Daily Energy Expenditure
Frequently Asked Questions
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day. It is calculated as: TDEE = BMR × Activity Factor. BMR is your basal metabolic rate. Activity factors range from 1.2 (sedentary) to 1.9 (extremely active).
What activity level should I choose?
Sedentary (1.2): desk job, no exercise. Light (1.375): exercise 1-3 days/week. Moderate (1.55): exercise 3-5 days/week. Active (1.725): exercise 6-7 days/week. Very active (1.9): physical job + daily intense exercise.
How do I use TDEE for weight loss?
Eat below your TDEE to lose weight. A 500-calorie deficit produces ~0.5kg/week loss. If your TDEE is 2,400: eat 1,900 calories for steady weight loss. Never go below BMR (typically 1,200-1,500) without medical supervision.
How accurate is the TDEE calculation?
TDEE estimates are typically accurate within ±10%. Individual variation in metabolism, NEAT (non-exercise activity thermogenesis), and the thermic effect of food can cause differences. Use the estimate as a starting point and adjust based on results over 2-3 weeks.
What is the difference between TDEE and BMR?
BMR is calories burned at complete rest (breathing, circulation, cell repair). TDEE includes BMR plus all activity: exercise, walking, fidgeting, digestion. TDEE is always higher than BMR. For most people, BMR accounts for 60-75% of TDEE.